November 2016 Our Health
American Diabetes Association issues new recommendations on physical activity and exercise
The Association
American Diabetes announces
comprehensive regular,
structured
guidelines physical
less overall
updated, for
for everyone with diabetes and recommends
calls for three
exercise sedentary
time every day. The most notable recommendation
or more minutes of light activity, such as walking, leg extensions or overhead arm stretches, every 30 minutes during prolonged sedentary activities for improved blood sugar management, particularly for people with type 2 diabetes. This is a shift from the
recommendation movement
Association's previous of physical
every 90 minutes of
sedentary time. All types of diabetes are addressed in "Physical Activity/ Exercise
and Diabetes: A Position
Statement of the American Diabetes Association," to be published in the November 2016 issue of Diabetes Care, which will be available online on October 25, 2016, at 3:00 p.m. ET.
when prolonged sitting is interrupted every 30 minutes—with three minutes or more of standing or light-intensity activities, such as:
leg lifts or extensions; overhead arm stretches; desk chair swivels; torso twists; side lunges; and walking in place. Physical
movement
www.hamptonroadsmessenger.com
The Hampton Roads Messenger 5
excellent suggestions on what to do, why to do it and how to do it safely."
This is the first time the
Association has issued independent, comprehensive guidelines on physical activity and exercise for all people with
diabetes, including type Additionally, there
type 2 and gestational diabetes, and prediabetes.
1, is
emphasis on various categories of physical activity—aerobic
exercise,
resistance training, flexibility and balance training, and general lifestyle activity—and the benefits of each for people with diabetes. The new report is based upon an extensive review of more than 180 papers of the latest diabetes research, and includes the expertise of leaders in the field of diabetes and exercise physiology from top research institutions in the U.S., Canada and Australia.
improves
blood sugar management in people who have sedentary jobs and in people who are overweight, obese and who have difficulty maintaining blood sugars in a healthy range.
"These are intended updated guidelines to ensure everyone Sedentary behavior—awake time
that involves prolonged sitting, such as sitting at a desk on the computer, sitting in a meeting or watching TV— has a negative effect on preventing or managing health problems, including diabetes.
Studies have shown improved blood sugar management Healthy Recipe Experience the Powerof Protons
continues to physically move around throughout the day—at least every 30 minutes—to improve blood glucose management," said lead author Sheri R. Colberg-Ochs, PhD, FACSM, consultant/director of physical fitness for the American Diabetes Association. "This movement should be in addition to regular exercise, as it is highly recommended for people with diabetes to be active.
more daily physical activity can mean different things to different
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with diabetes, these guidelines offer
Since incorporating people
Specific recommendations are outlined for people with type 1 or type 2 diabetes. Aerobic activity benefits patients
with type 2 diabetes by
improving blood sugar management, as well as encouraging weight loss and reducing cardiovascular
risks.
Movement that encourages flexibility and balance are helpful for people with type 2 diabetes, especially older adults. Regular aerobic
exercise that and resistance
incorporates training
activities also offers health benefits for people with type 1 diabetes, including improvements in insulin sensitivity, cardiovascular fitness and muscle strength.
Additionally, activity guidelines are suggested for women with gestational diabetes and for people with prediabetes. Women who are at-risk or diagnosed
with gestational
diabetes
are encouraged to incorporate aerobic and resistance exercise into their lives most days of the week to improve the effects of insulin and help maintain consistent blood sugar levels. People with prediabetes—a condition that is detected when blood sugar levels are above the normal range, yet not high
OUR HEALTH PAGE 13
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